Friday 10/02/15

4 rounds for time:
500m Row
10 Overhead Squat 155/105

Thursday 10/01/15

Clean + Hang clean + Jerk
4×1

Tempo Front Squat
4×3 – 3:1:3

Good Morning
4×5

Week 2 of 4. Target a 10# increase from week 1.

Wednesday 09/30/15

4 rounds for time
200′ Sled Pull 135/95
5 Tire Flip & Jump

Tuesday 09/29/15

Snatch + 3 Snatch Balance
4×1

Back Squat
4×7

Shoulder Press
3×4

Week 2 of 4. Target a 10# increase from week 1.

Monday 09/28/15

In 7 minutes:
Row 1000m
Max rep clean and jerk (185/125)

Sunday 09/27/15

Open Gym 2 – 5

Saturday 09/26/15

No team wod.

Friday 09/25/15

10 Min Amrap w/ increasing rep scheme
1 Handstand push up
1 Toes to Bar
2 Handstand push up
2 Toes to Bar
3 Handstand push up
3 Toes to Bar
4 Handstand push up
4 Toes to Bar
……
10 Handstand push up
10 Toes to Bar

Reminders:
No Team Wod tomorrow 9/26/15
No 6:30pm class on Friday.

Thursday 09/24/15

shankle

Clean + Hang clean + Jerk
4×1

Tempo Front Squat
4×3 – 3:1:3

Good Morning
4×5

All lifts done at 70%

Wednesday 09/23/15

calves

4 rounds for time:
400m run
50 Double Unders

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